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When faced with three common fruits - apples, oranges and bananas - which one should you choose? Which fruit do you think is more nutritious and you must choose one?
It turns out that the nutrients of apples, oranges and bananas are not the same and there is no comparison.
"If you consider all kinds of nutrients, relative concentrations of calories, orange is the most nutritious, followed by apples, followed by bananas," said Dr. David Katz, director of the Center for Preventive Research at Yale University.
The orange victory was based on the NuVal system for nutrition scores, a measure developed by Katz and his colleagues.
NuVal interest rates range from 1 to 100,100 which is the most nutritious food. Orange has a perfect score of 100 and earns more points. Apple and Banana are 96 and 91 respectively. Due to high concentrations of vitamin C, fiber, calcium, folic acid, bioflavonoids and carotenoids. However, any of these fruits are highly nutritious and desirable.
Professor Andrey said, of course, some people do not like peeling oranges, apples and bananas, but in special circumstances, if you are really hungry or have high blood pressure, these fruits are a good choice.
The nutrients of these three fruits are listed below, and the information comes from the U.S. Department of Agriculture’s nutritional information.
orange
Heat: 60
Fat: 0
Carbohydrate: 15g
Dietary fiber: 3 grams
Sugar: 12g
Sodium: 0 mg
Protein: 1 G
An orange containing 120% of the daily recommended intake of vitamin C is a good source of calcium, folic acid, thiamine, and flavonoid antioxidants that help eliminate free radicals and naringin Katz said that the greatest nutrition The benefit is the reduction of heat.
Katz said, but when you are really hungry, this is not the best option. This is the lowest calorie fruit.
apple
Heat: 100
Fat: 0
Carbohydrate: 25g
Dietary fiber: 4 grams
Sugar: 19g
Sodium: 0 mg
Protein: 0 g
Apple is a good source of soluble fiber and helps control blood pressure, blood lipids, cholesterol and blood sugar.
Katz said that because it involves a lot of chewing, it can make you feel fuller, if your stomach is not suitable, it is more suitable for this fruit.
Phytochemicals include quercetin, which is good for heart health and may have anti-cancer properties; procyanidins, which protect urinary system and heart health antioxidant flavonoids.
banana
Heat: 105
Fat: 0.4g
Carbohydrate: 27g
Dietary fiber: 3 grams
Sugar: 14g
Sodium: 1 mg
Protein: 1 G
Contains 422 mg of potassium, but it is not enough for the human body. Potassium helps control the effects of blood pressure and may help reduce the risk of kidney stones and muscle loss.
Vitamin B6, magnesium, iron, and vitamin C are the best sources of dietary fiber.
Eating bananas before and after exercise is a good choice. At the same time, bananas have the highest calorie content. If you are hungry, eating bananas is the best option.
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